Strict Press
Warm Up
1min Row @easy
10 sec Ring support hold (top of dip)
5 Pike push-ups
45 sec Row @moderate
10 sec Bottom of ring dip hold @ assisted or not
5 Strict press @ empty bar
30 sec Row @hard
Specific
45 seconds/ side, Lat stretch on rig
2 rounds
8/8 Band lat pull down
4 x 1 & 1/2 strict press
Workout
Strict press
5 x 5 @ 75-78%
Workout
RX
7 Rounds
15/12 Cal Row/Ski
10 Ring dips
10 Pull-ups
TC: 20 min
Score: Time
Scaling options
SC
7 Rounds
15/12 Cal Row/Ski
6 Ring dips
6 Pull-ups
Fit
7 rounds
12/9 Cal Row/Ski
6 Box dips
6 Assisted Pull-Ups
Accessory
3 sets
10 Weighted hollow up
20 seconds Weighted Hollow body rocks
30 seconds Weighted Hollow body hold
Rest 30-60 seconds
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